Ungayenza njani i-MIND Diet ukuze ulwe ne-Alzheimer's

Ingqondo yokutya, okanye njengoko isaziwa kanjalo Ukutya kuka-Alzheimeri Yenzelwe ukuthintela abantu abadala kwi-dementia kunye nokulahleka komsebenzi wobuchopho.

Ukudala ukutya okujolise ngokukodwa kwimpilo yengqondo Ukutya kweMeditera ve DASH ukutya idityanisiwe. 

kwinqaku Ingqondo yokutya Into ekufuneka uyazi ngalo mbandela ichazwe ngokweenkcukacha.

Yintoni Ukutya NGENGQONDO?

I-MIND imele iMeditera-DASH Intervention for Neurodegenerative Delay.

Ingqondo yokutyaidibanisa iimpawu zezidlo ezimbini ezithandwa kakhulu, iMeditera kunye neDASH yokutya.

Iingcali ezininzi zicinga ukuba ukutya kweMeditera kunye ne-DASH kukutya okunempilo. Uphando lubonisa ukuba banokunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo senhliziyo, isifo seswekile, kunye neentlobo zezinye izifo.

Ingaba i-MIND Diet isebenza njani?

Ingqondo yokutyaijolise ekunciphiseni ukusetyenziswa kokutya okungenamsoco kunye nokwandisa ukusetyenziswa kokutya okuneempawu zokuphilisa.

Ukutya okungenampilo kubangela ukudumba emzimbeni. Oku konakalisa ukusebenza kweseli, i-DNA kunye neeseli zengqondo. 

Ingqondo yokutya Inceda ukunciphisa ukuvuvukala, ngaloo ndlela ibuyisela isakhiwo se-DNA, ingqondo kunye nokusebenza kwamaselula.

Ingqondo yokutyaYindibaniselwano yokutya kweMeditera kunye ne-DASH.

Uphononongo lubonise ukuba ukutya kweMeditera kunciphisa iziganeko zezifo ezingapheliyo ezifana nesifo seswekile, isifo senhliziyo, kunye nomhlaza kunye nokuphucula impilo ye-metabolic.

Ukutya kwe-DASH kunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi.

Ukutya iiprotheyini ezibhityileyo, iswekile ephantsi, ityuwa ephantsi, ukutya kwendalo, amanqatha asempilweni, kunye nokwenza umsebenzi oqhelekileyo womzimba kuphucula impilo-ntle kwaye kwandisa ukusebenza kwengqondo. 

Ukutya kweNGQONDO - Ubungqina bezeNzululwazi

Ingqondo yokutya isekelwe kuphando lwenzululwazi. UGqr. UMorris kunye noogxa bakhe benza uvavanyo kubathathi-nxaxheba be-58 abaneminyaka eyi-98 ukuya kwi-923 kwaye babalandela iminyaka emine enesiqingatha.

Iqela lophando ligqibe kwelokuba nokubambelela ngokuphakathi kwisidlo se-MIND kukhokelele ekuncitshisweni komngcipheko wesifo i-Alzheimer's.

Enye Uphononongo lokutya lwengqondo, nguAgnes Berendsen et al. IYunivesithi yaseWageningen ilandele ukutya kwabasetyhini be-70 abaneminyaka eyi-16.058 nangaphezulu ukusuka kwi-1984 ukuya kwi-1998, elandelwa kukuvavanya amandla okuqonda ngodliwano-ndlebe lwefowuni ukusuka kwi-1995 ukuya kwi-2001. 

Iqela lophando lifumene ukuba ukubambelela ixesha elide kwi-MIND yokutya kukhokelela kwimemori yomlomo engcono.

Iqela lophando elikhokelwa nguGqr Claire T. Mc. U-Evoy wenze iimvavanyo malunga nokutya kweMeditera kunye nokutya kwe-MIND kubafazi abangama-68 abaneminyaka engama-10 ± 5,907 iminyaka. 

Ukusebenza kwengqondo kwabathathi-nxaxheba kuye kwalinganiswa. Abathathi-nxaxheba ababambelele ngakumbi kwiMeditera kunye ne-MIND yokutya bafunyenwe benomsebenzi ongcono wokuqonda kunye nokunciphisa ukuphazamiseka kwengqondo.

Uphononongo lokutya lwe-MIND luka-2018 lubonise ukuba oku kutya kunokunceda ukulibazisa ukuqhubeka kwesifo sikaParkinson kubantu abadala.

Yintoni ekufuneka uyitye kwi-MIND Diet?

imifuno enamagqabi aluhlaza

Ijongise kwiinkonzo ezintandathu okanye ngaphezulu ngeveki.

Yonke eminye imifuno 

Yitya enye imifuno ukongeza kwimifuno eluhlaza eluhlaza ubuncinane kanye ngosuku. Khetha imifuno engeyo-statshi kuba iqulethe izondlo ezineekhalori ezimbalwa.

Çilek

Yitya amaqunube ubuncinane kabini ngeveki. Nangona uphando olupapashiweyo lubonisa ukuba amajikijolo kuphela afanele adliwe, kufuneka utye amanye amajikijolo afana ne-blueberries, i-raspberries, kunye ne-blackberries ngenxa yeenzuzo zabo ze-antioxidant.

Nut

Zama ukutya iiteko ezintlanu okanye ngaphezulu zamandongomane ngeveki.

Ingqondo yokutyaAbadali bamantongomane abazichazi iindidi zamandongomane ekufuneka zityiwe, kodwa kungcono ukuba kutyiwe iindidi ezahlukeneyo ukufumana iintlobo ngeentlobo zezondlo.

namafutha omnquma

Sebenzisa ioli yomnquma njengeyona oli yokupheka ephambili.

amazimba

Jonga ukutya ubuncinci iiseti ezintathu ngosuku. I-oats edibeneyo, IQuinoaKhetha iinkozo ezifana nerayisi emdaka, ipasta yengqolowa, kunye ne-100% yesonka sengqolowa.

Pisces

Yitya intlanzi kanye ngeveki. I-salmon, i-sardines, i-trout, ityhuna kunye nentlanzi ngezixa eziphezulu ze-omega-3 fatty acids imackerel Khetha iintlanzi ezinamafutha ezifana

iimbotyi

Yitya ubuncinane izidlo ezine zeembotyi ngeveki. Oku kuquka iilentile kunye neembotyi zesoya.

Izilwanyana ezinamaphiko

Yidla inkukhu okanye i-turkey ubuncinane kabini ngeveki. Inkukhu eyojiweyo sisidlo esikhuthazwa ngokukodwa ukuba sisetyenziswe kwi-MIND yokutya.

Yintoni engafanele Uyitye kwi-MIND Diet?

Idayethi ye-MIND icebisa ukuba kucuthwe ukutya okuhlanu okulandelayo:

Ibhotolo kunye nemajarini

Yitya ngaphantsi kwecephe eli-1 (malunga ne-14 grams) suku ngalunye. Endaweni yoko, khetha ioli yeoli njengeoli yakho yokupheka ephambili kwaye utye isonka sakho ngokusifaka kwioli yeoli.

cheese

Ukutya kwe-MIND kucebisa ukuba unciphise ukusetyenziswa kwakho kwesonka samasi ukuya ngaphantsi kwesinye ngeveki.

Inyama ebomvu

Ungadli ngaphezulu kwee-servings ezintathu ngeveki. Oku kuquka inyama yenkomo, itakane kunye neemveliso eziphuma kwezi nyama.

ukutya okuqhotsiweyo

Idayethi ye-MIND ayikuvumeli ukutya okuqhotsiweyo, ngakumbi ukutya okuvela kwiindawo zokutya ezikhawulezayo. Nciphisa ukusetyenziswa kwakho ngaphantsi kwesihlandlo esinye ngeveki.

Iipastries kunye needessert

Oku kuquka uninzi lokutya okungenamsoco okusetyenziweyo kunye neelekese onokucinga ngazo. I-ayisikrimu, amaqebengwana, iikeyiki, amaqebengwana amaqebengwana, iidonathi, iilekese nokunye.

Zama ukucutha oku ukuba kungabi ngaphezu kwezihlandlo ezine ngeveki. Abaphandi bacebisa ukunciphisa ukusetyenziswa koku kutya kunamafutha ahluthayo kunye namafutha e-trans.

Izifundo, amafutha trans yafumanisa ukuba yayinxulunyaniswa ngokucacileyo nazo zonke iintlobo zezifo, njengesifo sentliziyo kunye nesifo sika-Alzheimer.

Zeziphi iiNzuzo zoMdyarho we-MIND?

Inciphisa uxinzelelo lwe-oxidative kunye nokuvuvukala

Iingcali zenzululwazi ezilungiselele ukutya zicinga ukuba le ndlela yokutya iyasebenza ekunciphiseni uxinzelelo lwe-oxidative kunye nokuvuvukala.

Uxinzelelo lwe-oxidativeKwenzeka xa iimolekyuli ezingazinzanga ezibizwa ngokuba ziiradicals zasimahla ziqokelelana ngomlinganiselo omkhulu emzimbeni. Oku kudla ngokonakalisa iiseli. Ingqondo isengozini ngakumbi kulo monakalo.

Ukudumba yimpendulo yendalo yomzimba wethu kukwenzakala kunye nosulelo. Kodwa ukuba ixesha elide, ukuvuvukala kunokuba yingozi kwaye kube negalelo kwizifo ezininzi ezingapheliyo.

Ingqondo ichaphazeleka kakhulu kwezi meko, kwaye ukutya kwe-MIND kunciphisa oku.

Inokunciphisa iiprotheyini ezinobungozi "zeBeta-Amyloid".

Abaphandi Ingqondo yokutya Bacinga ukuba inokunceda ingqondo ngokunciphisa iiproteni ezinokuba yingozi ze-beta-amyloid.

Iiprotheni zeBeta-amyloid ziziqhekeza zeprotheyini ezenzeka ngokwemvelo emzimbeni. Nangona kunjalo, inokuqokelelana kwingqondo kwaye yenze i-plaque, iphazamise unxibelelwano phakathi kweeseli zengqondo kwaye ekugqibeleni ikhokelele ekufeni kweeseli zengqondo.

Isampulu yeVeki enye yoLuhlu lokuTyelwa kweMIND

Olu luhlu lwenziwe njengomzekelo wokutya kwe-MIND. "Yintoni onokuyitya kwi-MIND yokutya?" Unokuziqhelanisa noluhlu ngokutya okukhankanywe kwicandelo.

ngoMvulo

Isidlo sakusasa: I-raspberry iyogathi, i-almond.

Isidlo sasemini: Isaladi yeMeditera kunye nesosi yeoli yeoli, inkukhu eyosiweyo, isonka sengqolowa.

Isidlo sangokuhlwa: Irayisi eBrown, iimbotyi ezimnyama, inkukhu eyosiweyo.

ngoLwesibili

Isidlo sakusasa: I-Toast kunye nesonka sengqolowa kunye namaqanda abilisiwe

Isidlo sasemini: Isandwich yenkukhu eyosiweyo, i-blackberries, izaqathe.

Isidlo sangokuhlwa: I-salmon eyosiweyo, isaladi yeoli yeoli.

ngoLwesithathu

Isidlo sakusasa: I-strawberry oatmeal, iqanda elibilisiwe

Isidlo sasemini: Isaladi eluhlaza ngeoli yeoli.

Isidlo sangokuhlwa: Inkukhu kunye nemifuno ivuselela-qhotsa, irayisi emdaka.

ngoLwesine

Isidlo sakusasa: Ibhotolo yamandongomane kunye neyogathi yebhanana.

Isidlo sasemini: I-trout, imifuno, i-ertyisi.

Isidlo sangokuhlwa: Iibhola zenyama zaseTurkey kunye ne-spaghetti yengqolowa epheleleyo, isaladi yeoli yeoli.

uLwesihlanu

Isidlo sakusasa: I-Toast kunye nesonka sengqolowa, i-omelet kunye nepelepele kunye anyanisi.

Isidlo sasemini: Thekhi.

Isidlo sangokuhlwa: Inkukhu, iitapile ezigayiweyo kwi-oven, isaladi.

ngoMgqibelo

Isidlo sakusasa: I-oatmeal yestrawberry.

Isidlo sasemini: Isonka sengqolowa, irayisi emdaka, iimbotyi

Isidlo sangokuhlwa: Isonka sengqolowa, i-cucumber kunye ne-tomato isaladi.

Sunday

Isidlo sakusasa: Isitya sesipinatshi, iapile kunye nebhotolo yamandongomane.

Isidlo sasemini: Isandwich ye-tuna, iminqathe kunye ne-celery eyenziwe ngesonka sengqolowa.

Isidlo sangokuhlwa: I-curry yenkukhu, irayisi emdaka, i-lentils.

Ngaba unganciphisa umzimba ngokutya kwe-MIND?

Ingqondo yokutyaUnokunciphisa umzimba ngale ndlela. Oku kutya kunokukhuthaza ukunciphisa umzimba kuba kukhuthaza ukutya ukutya okunempilo kunye nokuzilolonga ngelixa unciphisa ukusetyenziswa kwe-calorie ephezulu kunye nokutya okunetyuwa.

Ukutya okunciphisa umngcipheko we-Alzheimer's

Isifo sika-Alzheimer sesinye sezona zizathu zixhaphakileyo zesifo sengqondo esiyingozi. Kungunobangela wama-60 ukuya kuma-70 ekhulwini abantu abanesifo sengqondo esiyingozi.

Esi sifo singapheliyo se-neurodeergenerative siqala ngokucotha kwaye siba mandundu ngokuhamba kwexesha. Enye yeempawu zokuqala kukulahlekelwa yinkumbulo.

Njengoko esi sifo sihambela phambili, iimpawu ziquka ukungakwazi ukuthetha kakuhle, ukuguquguquka kweemvakalelo, ukuphelelwa yinkuthazo, nokungakwazi ukulawula iingxaki zikabani zokuzinyamekela nokuziphatha.

Oyena nobangela wesifo sika-Alzheimer awaziwa. Nangona kunjalo, malunga neepesenti ze-70 zeemeko ezinxulumene nemfuza. 

Ezinye izinto ezinobungozi zibandakanya ukulimala kwentloko, imbali yokudakumba okanye uxinzelelo lwegazi.

Ukuba umngcipheko we-Alzheimer's uphezulu, kufuneka ubeke ingqalelo kwisondlo sakho. Ukutya okuninzi kunokuphucula impilo yengqondo kunye nokunciphisa umngcipheko wokuphuhlisa izifo.

Ukutya okunokuthi kusetyenziswe ukunciphisa umngcipheko we-Alzheimer's kungadweliswa ngolu hlobo lulandelayo;

Iiblueberries

IiblueberriesIlayishwe nge-antioxidants enokukhusela ingqondo kumonakalo omkhulu wamahhala. Ikwakhusela umzimba kwiikhompawundi zentsimbi eziyingozi ezinokubangela izifo ezidodobalisayo ezifana ne-Alzheimer's, i-multiple sclerosis kunye ne-Parkinson.

Ukongezelela, i-phytochemicals, i-anthocyanins kunye ne-proanthocyanidins kwi-blueberries ibonelela ngeenzuzo ze-neuroprotective.

Imifuno enamagqabi aluhlaza

Ikhaphetshu Imifuno enamagqabi aluhlaza njengemifuno enamagqabi aluhlaza inceda ukugcina amandla engqondo ebukhali, athintele ukuncipha kwengqondo, kwaye anciphise umngcipheko wesifo i-Alzheimer's.

ikhaphetshuKukutya okutyebileyo kwe-vitamin B12, ebalulekileyo kwimpilo yengqondo.

I-Vitamin K kwi-kale kunye neminye imifuno enamagqabi aluhlaza idityaniswe nempilo engcono yengqondo.

Uphononongo luka-2015 olwenziwe ngabaphandi beZiko lezoNyango lweYunivesithi yaseRush babika ukuba ukutya i-kale kunye nesipinatshi ekutyeni kunokunceda ukucotha ukuhla kwengqondo. 

Uphononongo luvavanye izondlo ezinoxanduva lwesiphumo kwaye lwafumanisa ukuba ukusetyenziswa kwevithamin K kuthoba ukuhla kwengqondo.

Ukutya i-1 ukuya kwi-2 ye-servings yemifuno eluhlaza eluhlaza ngosuku kunokuba luncedo ekunciphiseni umngcipheko we-Alzheimer's.

Iti eluhlaza

Ukutya okutyebileyo kwe-Antioxidant ukuphucula amandla engqondo kubandakanya: iti eluhlaza, izitholela indawo ebalulekileyo.

Ubume bayo be-antioxidant buxhasa imithambo yegazi esempilweni engqondweni ukuze isebenze kakuhle. 

Ukongeza, ukusela iti eluhlaza kunokuphelisa ukukhula kwe-plaque ebuchosheni enxulunyaniswa ne-Alzheimer's kunye ne-Parkinson's, ezona zifo zimbini zixhaphakileyo kwi-neurodeergenerative.

Uphononongo, olupapashwe kwi-Journal ye-Alzheimer's Disease, ingxelo yokuba i-polyphenols yeti eluhlaza inceda ngokuguga kunye nezifo ze-neurodeergenerative. 

Unokusela iikomityi ezi-2 ukuya kwezi-3 zeti eluhlaza ngosuku ukugcina impilo yengqondo yexesha elide.

Isinamoni

Isinongo esidumileyo esinokunceda ukuqhekeza amacwecwe obuchopho kunye nokunciphisa ukudumba kwengqondo okunokukhokelela kwiingxaki zememori yisinamon.

IsinamoniIsebenza kakuhle ekuthinteleni kunye nasekubambezeleni iimpawu ze-Alzheimer ngokubonelela ukuhamba kwegazi okungcono ukuya engqondweni.

Nokuba ukuphefumla kwivumba layo kunokuphucula ukusetyenzwa kwengqondo kunye nokuphucula imisebenzi yobuchopho ehambelana nengqalelo, inkumbulo yokuqaphela, inkumbulo yokusebenza, kunye nesantya esibonakalayo semoto.

Unokusela ikomityi yeti yesinamoni yonke imihla okanye ufefe i-sinamon powder kwiziselo ezifana neesaladi zeziqhamo kunye ne-smoothies.

Islamoni

Islamoni Iintlanzi ezinje zinokunceda ukunciphisa iingxaki zobuchopho ezinxulumene neminyaka ngelixa ugcina ingqondo isencinci.

I-Omega 3 fatty acids efumaneka kwi-salmon idlala indima enkulu ekukhuseleni kwi-Alzheimer's kunye nezinye iintlobo ze-dementia.

Olunye uphando lufumene ukuba i-docosahexaenoic acid (DHA), uhlobo lwe-omega 3 fatty acid, inokuthintela ukukhula kwe-Alzheimer's.

Isenokucothisa ukukhula kwezilonda ezimbini zobuchopho eziluphawu lwesi sifo se-neurodeergenerative.

I-DHA inokucothisa ukuqokelelana kwe-tau, ekhokelela kuphuhliso lwe-neurofibrillary tangles.

I-DHA ikwanciphisa amanqanaba eprotheyini ye-beta-amyloid, ethi idibanise ingqondo kwaye inokwenza iiplakhu. Olu phononongo lwenziwe kwiimpuku eziguqulwe ngokwemfuza.

Ukunciphisa umngcipheko we-Alzheimer's, kufuneka udle i-1-2 ye-salmon ngeveki.

Isithsaba

IsithsabaIqulethe i-compound ebizwa ngokuba yi-curcumin, ene-antioxidant kunye ne-anti-inflammatory properties ezinceda impilo yengqondo.

Iimpawu zayo ezichasayo zinokuthintela ukudumba kwengqondo, ekucingelwa ukuba ngoyena nobangela wokuphazamiseka kwengqondo okufana nesifo i-Alzheimer's.

Ukongeza, amandla ayo e-antioxidant axhasa impilo yengqondo ngokubanzi ngokunceda ukususa i-plaque buildup ngaphakathi kwengqondo kunye nokuphucula ukuhamba kweoksijini. Oku kuthintela okanye kucothise ukuqhubeka kwe-Alzheimer's.

Kuphononongo olupapashwe kwi-Indian Academy ye-Neurology, i-curcumin engena engqondweni yanciphisa iiplagi ze-beta-amyloid ezifunyenwe kwi-Alzheimer's disease.

Unokusela iglasi yobisi lwe-turmeric yonke imihla kwaye wongeze i-turmeric ekutyeni ukugcina ingqondo yakho ibukhali iminyaka.

namafutha omnquma

Oyile yendalo eyongezelelweyo enyuluIqulethe i-phenolic compound ebizwa ngokuba yi-oleocanthal, enceda ukwandisa ukuveliswa kweeprotheyini eziphambili kunye ne-enzymes ezinceda ukudiliza amacwecwe e-amyloid. 

Isebenza njengendlela enokubakho ye-neuroprotective ngokuchasene nesifo sika-Alzheimer.

Uphononongo olupapashwe kwi-Journal ye-Alzheimer's Disease lubonise ukuba ioli ye-olive eyongezelelweyo ingaphucula ukufunda kunye nememori kunye nokubuyisela umonakalo kwingqondo. Olu phononongo lwenziwe kwiimpuku.

Ioyile yeCoconut

njengeoli yeoli, i-coconut oyile Ikwaluncedo ekwehliseni umngcipheko wesifo sengqondo esiyingozi kunye nesifo sika-Alzheimer.

I-medium-chain triglycerides kwi-oyile yekhokhonathi yonyusa amanqanaba egazi emizimba ye-ketone, esebenza njengenye into yokubasa ingqondo. Oku kuphucula ukusebenza kwengqondo.

Uphononongo olupapashwe kwi-Journal ye-Alzheimer's Disease ingxelo yokuba ioli yekakhukhunathi iyanciphisa imiphumo ye-amyloid beta kwi-cortical neurons. I-Amyloid beta peptides inxulunyaniswa nezifo ze-neurodeergenerative.

broccoli

Le mifuno ye-cruciferous ngumthombo ocebileyo we-folate kunye ne-antioxidant ye-vitamin C, zombini ezidlala indima ebalulekileyo kwimisebenzi yengqondo.

Uphononongo olupapashwe kwi-Journal ye-Alzheimer's Disease ingxelo yokuba ukugcina amanqanaba anempilo e-vitamin C kunokuba nomsebenzi wokukhusela ngokuchasene nokuncipha kwengqondo okunxulumene neminyaka kunye nesifo se-Alzheimer.

broccoli Kwakhona iqulethe i-folate kwaye iqulethe i-carotenoids enamanqanaba aphantsi e-homocysteine, i-amino acid edityaniswe nokuphazamiseka kwengqondo.

Ukongeza, iivithamini ze-B ezikuyo zidlala indima ebalulekileyo ekuphuculeni amandla engqondo kunye nenkumbulo. I-Brokholi inokunciphisa iziphumo zokudinwa kwengqondo kunye nokudakumba.

Walnut

WalnutIipropathi zayo ezichasayo kunye ne-antioxidative zinokunceda ukunciphisa umngcipheko, ukulibazisa ukuqala, ukucothisa ukuqhubela phambili kwesifo se-Alzheimer, okanye nokusithintela.

Ukusebenzisa i-walnuts kukhusela ingqondo kwiprotheni ye-beta-amyloid, iprotheni ehlala ibonwa kwiingqondo zabantu abane-Alzheimer's.

Ukongezelela, i-walnuts ngumthombo olungileyo we-zinc, enokukhusela iiseli zengqondo kumonakalo omkhulu wamahhala.

Usuku lokuphucula impilo yengqondoisigqubuthelo Yidla i-walnuts ezimbalwa.